Reply To: 2019 Training Log

#10060
Fraser_9to5
Keymaster

Well I got those body-weight numbers wrong last time I posted. I actually left for holiday at 73.4kg so came back a little bit heavier.

17 June

Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 4 x 6 x 100kg
RDL – 2 x 6 x 100kg, 6 x 90kg
BB Reverse Lunge – 2 x 10 x 60kg
Hollow Rock – 3 x 30 secs

18 June

BB Rows – 4 x 8 x 70kg
Bench Press – 6,4,4,4 x 90kg
A1 Chin Ups – BW x 10,10,7
A2 Skull Crushers – 3 x 8 x 33.5kg
Ab Wheel – 8,9,10

Rowing Machine – 2 x 15 mins (2:14.5 pace, 2:14.2 pace) w 6 mins rest

Rowing machine was later in the day and in place of a long run due to the heavy rain.

20 June

Vert Test – 55.5cm/21.75″
Power Clean – 5 x 1 x 80kg
Back Squat – 4 x 8 x 100kg
Hip Thrust – 4 x 6 x 110kg
Swiss Ball HS Curls – 16, 16
B1 Dead Bug Twist – 2 x 12
B2 Side Hip Thrust – 2 x 12

21 June

Incline Bench Press – 6,2,3 x 75kg
DB Rows – 4 x 8 x 40kg
Rear Delt Raise – 3 x 12 x 2.5kg
A1 Close Grip Bench – 8,8,5 x 80kg
A2 Concentration Curls – 3 x 8 x 17.5kg
Jump Squats – 150 in 5:20

I did lots of demo’s for 9to5strength.com/shoulders which tired me out before the session began.

22 June

Grass Shuttle Runs
Levels 1-7 (2 mins) Level 8 (1 min) Level 9 (1 min) Level 10 (2 mins)
Level 8-9.5, 8-9.8, 8-9.5, 8-9.5 (3 mins, 2.5 mins, 3 mins)

I was using the audio from the bleep test to train. I used levels 1-7 inclusive as a warm up, then tried to work out which 2 levels would be a challenge. I really like this approach, unsure on total volume but next time I think 6 runs in total with 3 mins rest seemed good, with each run lasting 90-100 seconds. I was genuinely trying to go as far as possible so it’s a bit depressing that even after a rest I can start at level 8 and only make it to 9.5, when my best this year was lvl 9.11. This was on grass instead of concrete so in that sense it’s not directly comparable.